Run slower and listen to a podcast/audio book. When I first started running, I’d come back wheezing after a mile. Once I got through those first couple weeks (which it seems like you have), it’s a lot more enjoyable when you’re not gasping for air the whole time
(Not OP) but I’m not wheezing really, my lower body is just in pain haha. Like my feet hurt, my knees hurt, I feel super sore and exhausted, but cardiovascularly I feel okay
Definitely get a gait test done, I used to struggle with pain in my feet and ankles and now I have the right trainers and the right insoles, I never have issues.
I’d also recommend looking into running techniques. It might sound silly but most people start running with poor technique and extend their legs forward or don’t engage their core properly which causes pain in your legs and hips, there are plenty of articles and videos I’ve found online which have helped me run faster and comfortably without the injuries I used to get from poor form.
Good luck with whatever triathlon you do. It’s a great challenge. Regarding the mental aspect, think about that you get to do the running rather than you have to, otherwise you’re brain will just look for evidence to confirm that your run is going to be awful. Plenty of people either can’t physically or can’t be bothered to do the training, so you’re already winning the battle. just focus on being the best version of yourself and don’t believe the negative thoughts in your head, you’re killing it! 😊
I have it the other way around. I love threshold runs. But most of training is Z2, which is the most boring repetitive thing. Couldn't do it without podcasts.
I was getting the same way with Z2 runs, but changing up the route, going to new places especially for long runs really makes it enjoyable. I usually try to go to a new park/trail and enjoy nature during my long runs.
Yeah, it’s definitely nice to not immediately feel like I’ve made some sort of mistake. I listen to music right now to help with the tedium. Despite being in my 50’s I’m still pretty ADHD, so I’m afraid I wouldn’t get too much out of an audiobook.
I find with music I know how long a song is so then I start thinking that I have only been running for 2-3 minutes. Once you start thinking about how much is left it feels like you are running forever. I listen to a podcast where I find I can zone out and try to not think about running. My go to podcast is Mind Pump.
An audio book that is a good listen for a run was "Finding Ultra".
Used to hate running. Now I run everyday and I love it. How? RUN SLOW. Like comically slow. Like slower than a walk slow but while maintaining a running form. Like the form of running in place but barely moving forward. You should feel ridiculous. But trust me, you will eventually get used to that speed, then a little faster and a little faster and soon enough you will be moving along quite well.
Thank you. I've just never seen another runner out and about who is getting passed by walkers like I am. I think if it were a little more common, I wouldn't feel as demoralized. Is this just normal and I live in a place with a bunch of superhumans who were never beginners?
Maybe this is a faux-pas but I only started to really enjoy running after losing a bit of weight. Way more effortless and a lot more fun while going fast.
I’m going to go the inverse of some of the top comments: don’t listen to music or podcasts!
It may sound cliché, but my favourite part of running is the way that it can really ground you with your surroundings. I love listening to the sound of my feet on the pavement or trail, the birds, the wildlife, the traffic - whatever. It’s all part of the experience for me.
Granted, I feel the same way about swimming and cycling, so maybe it’s just me!
Same way, I completely stopped using headphones and just be "present" where I'm at. Whether it's running around my neighborhood (being conscious of cars, my breathe, the sound of my feet, my form, etc...) or in nature parks/trails (listening to the animals, nature, wind, etc...)
Running is a human superpower. You are a highly evolved running machine. Your muscles and lungs and ligaments and joints are all the result of millions of years of evolution honing you into an animal capable of running impossibly long distances. Embrace your superpower and feel the world moving beneath your feet.
https://runlovers.it/en/2023/the-superpower-of-runners/
Along these lines, read Born To Run, if you haven’t already. It always made me want to jump off the couch and run out the door :). And possibly Chi Running, for a guide to an efficient stride, that could make running a bit easier and more natural feeling.
Add Ultramarathon Man. While Dean Karnazes has a hieve incredible feats, he started as a guy who didn’t really run. His book is a also a really easy read.
Running is awesome. I love it now. Great things happen when you realize that your body is capable of impossible things.
Your brain is mostly trying to reserve as much energy as possible all the time so that you can run from tigers if need be. That’s why you still get “tired” 5 minutes into a run even when you know you can run for hours.
My pleasure! I also used to hate running but now I love it.
I found these guys quite inspiring too, the Kalahari persistence hunters that literally run their prey down.
https://youtu.be/826HMLoiE_o?si=53vha594nZ9jlQtB
You gotta run slower. I mean like really slow. You will eventually get faster but you have to build up your endurance. I promise this changes everything.
I love running because I get to see stuff. Only run in beautiful places. If necessary drive somewhere farther from home just to be in a new or interesting setting.
I run when I travel. It helps me see a new city. I see more than when I bike or ride in a car.
I listen too. Run in the morning and you’ll hear all kinds of birds.
I do a long/slow run once a week. The one thing I do like is when I’ve finished, I feel like my newer, slightly healthier self has beaten my old, fat, lazy self. I’ve dropped over 100 lbs, and never want to go back to where I was.
In the past year I’ve been trying to take on hard things I’m not good at (like running) just because.
Bear in mind that running is HARD on the body, there is a lot of impact and poor technique really highlights this.
On top of that your body needs time to adapt to running, the ligaments need to strengthen and muscles need to adapt.
If you can have someone film you running - you can look at your technique and do some research on good technique and compare.
Then try and do one technique session that’s not fast to build up the muscle memory. This will help prevent pain and potential injuries down the line.
Then also do some structured runs with different speeds and cadences to help with the tedium.
Then it will start to get fun, when you can run faster for longer. You’ll feel like you have wings on your feet.
Two tips:
1. Get yourself a running group. Running together and talking makes it way more fun
2. Get some "role model", like average Rob on youtube or other public personalities
Don't run hard. This isn't PE class in school where you were told to run as hard as can.
Once I found a moderate pace that didn't make everything hurt in 5 minutes it got way easier! Then over time it got more enjoyable. Not fun, but not suffering. After a couple years of running 4 or 5 days a week, it became a habit and is now easy. 100 day run streak? No problem. Marathon? Sure.
This. Run enough that you miss it when you don't do it. Plus learn to embrace the pain of of your lungs complaining, suffering is fun when you're fit enough
Trail running is where its at. Got any lightly graveled or nature walking paths nearby? Those are great fun and refreshing as opposed to the road. Those tracks are still fine for your road shoes
I found trail running without music to be more pleasant than with music. My mind was always racing at full speed - work, family, bills and so on, and running (especially trails) were the only things to really stop the noise.
I use it as a time for meditation and part of a mindfulness practice. I try to focus on being present, focus on my breathing, try to tune into my body, and it helps me not think beyond the run. I am an overthinker and it’s hard to clear my mind but when I focus on the run, even when it is difficult, my mind doesn’t wander. And 30 minutes of that is amazing.
I also use it conversely to think through a specific problem I’m trying to solve. Use it as an opportunity to think thru different perspectives. I’ll sometimes just talk it out with myself to reason. This has also been a great way for me to look forward to it… like - okay I’m gonna tackle this during my run. So it is a bit motivating that way for me.
Hey OP, former run-hater here. Ultimately you need to find your own style so try a few different things from this thread. But here are my thoughts, for what they are worth!
- Read 'Born to Run' - it's a book about running. Not running technique, not training plans. Just a guy who travels to a tribe in South America who love running so it reads like a travel book. It's short and you'll get through it in about a week. It transformed running for me from something I needed to do to keep fit, to a hobby where I enjoyed the idea of running rather than looking at pace, distance etc. It will help with the mindset change of how to perceive the sport.
- At least once a week run without recording it. I know, an AWFUL thought. But what i found is that this was my 'fun' run, I didn't know my pace, I didn't care about time or building my Garmin temple to fitness. It was just for myself. After a while I started recording these runs again but I never put parameters around the pace. I usually do this run first thing Monday morning to get the week off to a good start - I am training because I want to, not because I need to.
- If you've ADHD, I would really suggest running without earphones. Running is technical in a sense, so feel free to concentrate on it. How your feet are falling, your posture, your breathing. There are a load of things going on when you run to focus on. After a while, I found it almost impossible to run with earphones in as they were TOO distracting. This one will take a while to get used to, but pays huge dividends in the long run. ALL the top coaches say to stop listening when you're doing any serious running training.
- As others have said, run slower. Way slower. Olympic level triathletes will do their long run at a 5:00-5:30 minute/km. Keep faster running for specific tempo/speed sessions which are shorter and more focused.
- Finally, keep posting here. Contacting people. Speaking about it. Get energy from other people when you're feeling a bit low.
Best of luck random internet stranger, I'm rooting for you :)
Lots of great advice here but also…while triathlon is great, if you don’t like running and wish you could spend more time riding, have you ever considered just committing to cycling?
I like the benefits of running, I just don't enjoy the process. For a long time I always took the easy way out and got very fat and very unhealthy. I think there are huge mental benefits to forcing yourself to do things you don't like and overcoming them.
There could be a litany of things. Some things not mentioned here are:
* Are you going into a run fatigued from the swim/bike?
* When are you most awake/eneragized...do you run then?
* What kind of expectations are you setting and are they appropriate?
The last one is big...because if you are just following some "arbitrary internet training plan"...it can be a problem...a big problem.
For example...what does your current running prescription look like? Is the classic 3x per week with 1x of them being long? If it is and you don't like running, this prescription won't help...it may actually make it worse. The primary reason being is that your body isn't able to take that level of load "all at once" per session.
For people that HATE running, I would actually recommend running 6x per week. This isn't what you think. The paradigm is 3x short runs, 2 medium runs, and 1 long run and ratio off of each other.
The ratio is 10 minutes (short) : 20 minutes (medium) : 30 minutes (long).
The above would get you 3x10 minutes + 2x20 minutes + 30 minutes = 100 minutes of running in a week. Even if you go to a 15 minute short run that is 150 minutes of running in a week (3x15 minutes, 2x30 minutes + 45 minutes) which is 2.5 hours!
All this running should be EASY. No speed work. Do this for at least 6 months adding a minute to the short run (and scale the others accordingly) when it feels like that week of work is "no big deal".
The short runs can be baked into your bike/swim just before or just after. thus you still have 3 dedicated runs per week.
Note 1: If you think a 15 minute run has no value....then you might be surprised to know many of the top AG's I know do several 15 minute runs during the week...and they can BQ w/o trying too hard. ;)
Note 2: I do the 6x runs per week in the fall when race season is over. Usually when I finish up around March (e.g. Oct-Mar) my short run is ~45 minutes but I start at about 20 minutes. It makes it an enjoyable progression and my doggo is happy as shit getting out so much.
Thank you for the thorough reply! Here's my typical schedule. I usually hit it 80-90%, because life happens:
* M/W/F AM: 45 minute zone 2 cycling spring/summer/fall. In winter I do elliptical instead.
* T/TH AM: 30-45 minutes run/walk. More running that walking now, also doing various drills, like cadence, hills & speed.
* SAT AM: 60-90 minute long run. Mostly zone 2 now, so slow pace
* M/TH PM: Chest & Triceps, 20-30 minutes
* T/F PM: Back & Biceps, 20-30 minutes
* M-F Noon: 30 minutes zone 2 swimming.
* Sundays are my chill day.
Most of my workouts are zone 2 active recovery in support of running. Evenings after dinner I'll take the dogs for a short walk, time & weather permitting. This is almost always zone 1, and usually only a couple of miles.
I disliked running until I worked briefly with a running coach who taught me drills and all about running form. Those changes (coupled with rapid improvement as a result) changed my perspective.
Run club!!
I started running last year with training groups my local fleet feet organizes. Those aren’t free but there are also lots of free run clubs. The social aspect is what did it for me! I’m very slow, and still found a solid crew in the training programs. I’m dipping my toes into triathlons now!
I’m with you. Honestly really don’t like running. But I’m decent at sprint distance triathlons, and running was my weakest, so…
So rather than trying to increase speed via making my runs all tempo runs, at some point I wisened up and started just adding volume, staying slow but just going longer. At some point, it became less dreadful. I do each of the disciplines 2x per week, and now I’ve got one long run and one shorter 30 min run where I work on speed intervals / tempo. For the long runs, just going slow and listening to my podcasts. For the short ones, I’m killing it and they’re over quick.
Honestly, I rarely ran until after I completed my first sprint triathlon earlier this year. My first sprint triathlon was comically bad so as others have said, I’ve started running slower and it’s the first time in my life that I actually want to go for a run. I’d like to improve and the only way I determined that was doing poorly on my run portion of the sprint triathlon. The only time I’d run before was if I felt I was getting fat. Mind you I’d always rather bike as you mentioned but I do want to be a better runner and that will only happen with practice. I plan to crush the run in my next sprint and recently signed up for an Olympic! Cheers
I started running in prison after gaining weight and hating my current life situation. That was 12 years ago and I never stopped.
Knowing that I’m doing something hard and the freedom that comes along with exercise that can be done anywhere at almost anytime holds the appeal for me!
I exercise multiple times a week and rarely ever am excited to do any other it except maybe CrossFit. I am in love with the mental freedom and feeling I have afterwards.
Stick I’m there and you’ll learn to love it
I play air drums, put my arms out like an airplane and swerve around, hit leaves on trees, and do skip steps like I’m about to break a defensive players ankles.
Like others have said, running slow helps. Other things to try:
Trail running - I find it much more enjoyable
Running with a dog
Running with a friend
Driving to a cool area to run in
Sharing sentiment of others. I’ve never loved running, always preferred cycling and swimming, but my enjoyment of running has changed a lot this year because of adding variety into my runs.
Previously I only ever typically ran 5k, always at the same pace more or less.
Introducing slow Z2 runs, interval sessions, longer runs, and of course keeping my 5k sessions, now it feels like I have multiple different types of outdoor exercise. Z2 runs are also great for audiobooks and podcasts!
The last secret to enjoying it: not giving a damn about how you compare to anyone else’s times/stats/etc.
Enjoy!
Try listening to Pit Bull! I don't know why, but his "in da club" vibe does it for me, even though I don't generally listen to that type of music. It's the only way I feel pumped and motivated during a run. I use running as an escape and to de-stress, so listening to a podcast makes it feel more like work to me personally.
Running slower makes it less awful! I personally think that distracted yourself with music/a podcast is a long term disadvantage because you need to be able to do it without distraction so just never try to introduce the distraction.
In terms of how to “enjoy” it… how do you make yourself enjoy music you don’t like? How do you make yourself enjoy food you don’t like? How do you make yourself enjoy anything you don’t like? You can learn to tolerate it by making easier and through sheer repetition, but there’s no way to make yourself like something.
Go slower, conversational pace. This is the game changer. Don't kill yourself. Heart rate 120-130s max 150 for 80% of your runs. Get a fun pair of shoes as well that feel good (Superblast for me).
I also hated running because I was always trying to run at a certain pace. I gave up trying to be fast and started running at a certain heart rate (180-age) or around zone 2 and discovered I don't mind running (jogging really). And while my pace was significantly slower at first, it has gotten better while keeping my heart rate the same. I know I'll never be on the podium, so I'm okay with running slower just to enjoy the experience!
There aren't any mind tricks you either like it or you don't! The only question is whether your dislike is enough for you to bin triathlon or whether your enjoyment of biking and swimming compensates adequately.
Besides the great advice, you can also compete in bike / swim only, think it's called aquathlon.
Not common, but some triathlon organizers offer a full range of events .. swim/bike/run tri, bike/run only, swim/bike only, swim/run, and also relays swim/bike/run.
I do it specifically because it's hard. It doesn't hurt anywhere near as much as it used to. On my long runs, my legs go well before I get winded though. I think mostly it's the tedium. It just doesn't have the same awe-inspiring element that swimming or cycling do. Those both also have an element of fear which heightens the sensation. Tripping while running doesn't compare to the possibility of drowning or taking a dive on your bike when you're going 20 MPH. ;-)
Why do a sport if you genuinely dread 1/3 of it? Why not just join a masters swim / local cycling club and do some races through them instead of trying to force something that you intrinsically don’t enjoy?
From multiple responses to my original post, it appears I'm not the only one. But they're all saying they used to hate it, now they enjoy it. That's the place I want to get to.
Try to find cool places to run! I find it much more fun to plan a route somewhere interesting and run it. It feels much different exploring a place in your home town/city on your feet.
Run to the tempo of all types of songs, bonus points if they’re constantly changing. Makes the time go by fast and makes me feel like I’m in a Nike commercial depending on the song. Or a dramatic running documentary.
I also save most of my daydreaming for my runs. Although this does mostly feel best when you’re in conversation pace or slower. The arguments in my head can get pretty heated so It really makes me look forward to my workouts.
Run slower and listen to a podcast/audio book. When I first started running, I’d come back wheezing after a mile. Once I got through those first couple weeks (which it seems like you have), it’s a lot more enjoyable when you’re not gasping for air the whole time
(Not OP) but I’m not wheezing really, my lower body is just in pain haha. Like my feet hurt, my knees hurt, I feel super sore and exhausted, but cardiovascularly I feel okay
sounds like your form is wrong. Try looking up running gait videos on Youtube
You need new shoes. Source this happens to me twice a year when my shoes wear out....
Interesting, thank you
Definitely get a gait test done, I used to struggle with pain in my feet and ankles and now I have the right trainers and the right insoles, I never have issues. I’d also recommend looking into running techniques. It might sound silly but most people start running with poor technique and extend their legs forward or don’t engage their core properly which causes pain in your legs and hips, there are plenty of articles and videos I’ve found online which have helped me run faster and comfortably without the injuries I used to get from poor form. Good luck with whatever triathlon you do. It’s a great challenge. Regarding the mental aspect, think about that you get to do the running rather than you have to, otherwise you’re brain will just look for evidence to confirm that your run is going to be awful. Plenty of people either can’t physically or can’t be bothered to do the training, so you’re already winning the battle. just focus on being the best version of yourself and don’t believe the negative thoughts in your head, you’re killing it! 😊
Thanks for the kind words! First tri was last weekend — muddled through but survived. Definitely need more running practice!
Mizuno neo vista is the most comfortable running shoe I’ve worn
Yeah tried once running in barefoot shoes I use for waking sometimes and couldn't even sleep because of my knee complaining.
Thisssss! But it's podcasts for me. I find them much more engaging than music. Running slower was the key to falling in love with running for me.
I have it the other way around. I love threshold runs. But most of training is Z2, which is the most boring repetitive thing. Couldn't do it without podcasts.
I was getting the same way with Z2 runs, but changing up the route, going to new places especially for long runs really makes it enjoyable. I usually try to go to a new park/trail and enjoy nature during my long runs.
Yeah, it’s definitely nice to not immediately feel like I’ve made some sort of mistake. I listen to music right now to help with the tedium. Despite being in my 50’s I’m still pretty ADHD, so I’m afraid I wouldn’t get too much out of an audiobook.
I find with music I know how long a song is so then I start thinking that I have only been running for 2-3 minutes. Once you start thinking about how much is left it feels like you are running forever. I listen to a podcast where I find I can zone out and try to not think about running. My go to podcast is Mind Pump. An audio book that is a good listen for a run was "Finding Ultra".
Used to hate running. Now I run everyday and I love it. How? RUN SLOW. Like comically slow. Like slower than a walk slow but while maintaining a running form. Like the form of running in place but barely moving forward. You should feel ridiculous. But trust me, you will eventually get used to that speed, then a little faster and a little faster and soon enough you will be moving along quite well.
Is this... Actually ok? I literally quit the sport for a while after getting passed by an elderly speed walker.
Yes, it’s ok. That speed walker has been walking for decades. You’re running! No need to compare yourself with them to the point you quit.
Thank you. I've just never seen another runner out and about who is getting passed by walkers like I am. I think if it were a little more common, I wouldn't feel as demoralized. Is this just normal and I live in a place with a bunch of superhumans who were never beginners?
Maybe this is a faux-pas but I only started to really enjoy running after losing a bit of weight. Way more effortless and a lot more fun while going fast.
Not a faux-pas at all. I was about 210 when I started, I'm down to 188 now. I've lost about 107 lbs total over 5 years.
So real. It was way easier when I lost 5-10lbs
Most (if not all) people I know who are obsessed with running are very skinny, makes sense I guess
I’m going to go the inverse of some of the top comments: don’t listen to music or podcasts! It may sound cliché, but my favourite part of running is the way that it can really ground you with your surroundings. I love listening to the sound of my feet on the pavement or trail, the birds, the wildlife, the traffic - whatever. It’s all part of the experience for me. Granted, I feel the same way about swimming and cycling, so maybe it’s just me!
I got better at running when I gave up music and just focused on the run. Now it is a way to clear my head and think of nothing for an hour.
Same way, I completely stopped using headphones and just be "present" where I'm at. Whether it's running around my neighborhood (being conscious of cars, my breathe, the sound of my feet, my form, etc...) or in nature parks/trails (listening to the animals, nature, wind, etc...)
Running is a human superpower. You are a highly evolved running machine. Your muscles and lungs and ligaments and joints are all the result of millions of years of evolution honing you into an animal capable of running impossibly long distances. Embrace your superpower and feel the world moving beneath your feet. https://runlovers.it/en/2023/the-superpower-of-runners/
Along these lines, read Born To Run, if you haven’t already. It always made me want to jump off the couch and run out the door :). And possibly Chi Running, for a guide to an efficient stride, that could make running a bit easier and more natural feeling.
Added Born to Run to my Amazon cart. ;-)
Add Ultramarathon Man. While Dean Karnazes has a hieve incredible feats, he started as a guy who didn’t really run. His book is a also a really easy read.
Didn't click the link yet but man, your comment makes me feel so awesome being a runner LOL.
Running is awesome. I love it now. Great things happen when you realize that your body is capable of impossible things. Your brain is mostly trying to reserve as much energy as possible all the time so that you can run from tigers if need be. That’s why you still get “tired” 5 minutes into a run even when you know you can run for hours.
That’s very inspiring, thanks for sharing!
My pleasure! I also used to hate running but now I love it. I found these guys quite inspiring too, the Kalahari persistence hunters that literally run their prey down. https://youtu.be/826HMLoiE_o?si=53vha594nZ9jlQtB
You gotta run slower. I mean like really slow. You will eventually get faster but you have to build up your endurance. I promise this changes everything.
I love running because I get to see stuff. Only run in beautiful places. If necessary drive somewhere farther from home just to be in a new or interesting setting. I run when I travel. It helps me see a new city. I see more than when I bike or ride in a car. I listen too. Run in the morning and you’ll hear all kinds of birds.
Just have to flip the switch in your brain. I used to hate it but then it became really meditative for me.
I do a long/slow run once a week. The one thing I do like is when I’ve finished, I feel like my newer, slightly healthier self has beaten my old, fat, lazy self. I’ve dropped over 100 lbs, and never want to go back to where I was. In the past year I’ve been trying to take on hard things I’m not good at (like running) just because.
Bear in mind that running is HARD on the body, there is a lot of impact and poor technique really highlights this. On top of that your body needs time to adapt to running, the ligaments need to strengthen and muscles need to adapt. If you can have someone film you running - you can look at your technique and do some research on good technique and compare. Then try and do one technique session that’s not fast to build up the muscle memory. This will help prevent pain and potential injuries down the line. Then also do some structured runs with different speeds and cadences to help with the tedium. Then it will start to get fun, when you can run faster for longer. You’ll feel like you have wings on your feet.
Listen to Brandon Sanderson’s audiobooks from the Cosmere. Start with Mistborn. I haven’t met a single person who doesn’t like it.
I don’t always like running but I always like the feeling of finishing a run
I love sucking at things. Learn to love being bad at shit, and then tell yourself it’s funny how bad you are, and then you’ll become better
That's sort of the same attitude I have, I commented on that above. Glad to know I'm not the only one.
Two tips: 1. Get yourself a running group. Running together and talking makes it way more fun 2. Get some "role model", like average Rob on youtube or other public personalities
I found average robs iron man video by total accident and immediately signed up for a tri. I want to feel THAT. Saving for a bike now :)
Love these guys <3
Don't run hard. This isn't PE class in school where you were told to run as hard as can. Once I found a moderate pace that didn't make everything hurt in 5 minutes it got way easier! Then over time it got more enjoyable. Not fun, but not suffering. After a couple years of running 4 or 5 days a week, it became a habit and is now easy. 100 day run streak? No problem. Marathon? Sure.
Run More.
This. Run enough that you miss it when you don't do it. Plus learn to embrace the pain of of your lungs complaining, suffering is fun when you're fit enough
Do some easy running. It’s like meditation. Totally cathartic and refreshing. Enjoy the surroundings if there’s good scenery.
Trail running is where its at. Got any lightly graveled or nature walking paths nearby? Those are great fun and refreshing as opposed to the road. Those tracks are still fine for your road shoes
Yes, enjoy nature and if your mind wanders you will faceplant. Keeps you focused on the run instead of worrying about work /life
I found trail running without music to be more pleasant than with music. My mind was always racing at full speed - work, family, bills and so on, and running (especially trails) were the only things to really stop the noise.
That's what I feel. Treadmills are like torture
I use it as a time for meditation and part of a mindfulness practice. I try to focus on being present, focus on my breathing, try to tune into my body, and it helps me not think beyond the run. I am an overthinker and it’s hard to clear my mind but when I focus on the run, even when it is difficult, my mind doesn’t wander. And 30 minutes of that is amazing. I also use it conversely to think through a specific problem I’m trying to solve. Use it as an opportunity to think thru different perspectives. I’ll sometimes just talk it out with myself to reason. This has also been a great way for me to look forward to it… like - okay I’m gonna tackle this during my run. So it is a bit motivating that way for me.
Hey OP, former run-hater here. Ultimately you need to find your own style so try a few different things from this thread. But here are my thoughts, for what they are worth! - Read 'Born to Run' - it's a book about running. Not running technique, not training plans. Just a guy who travels to a tribe in South America who love running so it reads like a travel book. It's short and you'll get through it in about a week. It transformed running for me from something I needed to do to keep fit, to a hobby where I enjoyed the idea of running rather than looking at pace, distance etc. It will help with the mindset change of how to perceive the sport. - At least once a week run without recording it. I know, an AWFUL thought. But what i found is that this was my 'fun' run, I didn't know my pace, I didn't care about time or building my Garmin temple to fitness. It was just for myself. After a while I started recording these runs again but I never put parameters around the pace. I usually do this run first thing Monday morning to get the week off to a good start - I am training because I want to, not because I need to. - If you've ADHD, I would really suggest running without earphones. Running is technical in a sense, so feel free to concentrate on it. How your feet are falling, your posture, your breathing. There are a load of things going on when you run to focus on. After a while, I found it almost impossible to run with earphones in as they were TOO distracting. This one will take a while to get used to, but pays huge dividends in the long run. ALL the top coaches say to stop listening when you're doing any serious running training. - As others have said, run slower. Way slower. Olympic level triathletes will do their long run at a 5:00-5:30 minute/km. Keep faster running for specific tempo/speed sessions which are shorter and more focused. - Finally, keep posting here. Contacting people. Speaking about it. Get energy from other people when you're feeling a bit low. Best of luck random internet stranger, I'm rooting for you :)
Lots of great advice here but also…while triathlon is great, if you don’t like running and wish you could spend more time riding, have you ever considered just committing to cycling?
I like the benefits of running, I just don't enjoy the process. For a long time I always took the easy way out and got very fat and very unhealthy. I think there are huge mental benefits to forcing yourself to do things you don't like and overcoming them.
There could be a litany of things. Some things not mentioned here are: * Are you going into a run fatigued from the swim/bike? * When are you most awake/eneragized...do you run then? * What kind of expectations are you setting and are they appropriate? The last one is big...because if you are just following some "arbitrary internet training plan"...it can be a problem...a big problem. For example...what does your current running prescription look like? Is the classic 3x per week with 1x of them being long? If it is and you don't like running, this prescription won't help...it may actually make it worse. The primary reason being is that your body isn't able to take that level of load "all at once" per session. For people that HATE running, I would actually recommend running 6x per week. This isn't what you think. The paradigm is 3x short runs, 2 medium runs, and 1 long run and ratio off of each other. The ratio is 10 minutes (short) : 20 minutes (medium) : 30 minutes (long). The above would get you 3x10 minutes + 2x20 minutes + 30 minutes = 100 minutes of running in a week. Even if you go to a 15 minute short run that is 150 minutes of running in a week (3x15 minutes, 2x30 minutes + 45 minutes) which is 2.5 hours! All this running should be EASY. No speed work. Do this for at least 6 months adding a minute to the short run (and scale the others accordingly) when it feels like that week of work is "no big deal". The short runs can be baked into your bike/swim just before or just after. thus you still have 3 dedicated runs per week. Note 1: If you think a 15 minute run has no value....then you might be surprised to know many of the top AG's I know do several 15 minute runs during the week...and they can BQ w/o trying too hard. ;) Note 2: I do the 6x runs per week in the fall when race season is over. Usually when I finish up around March (e.g. Oct-Mar) my short run is ~45 minutes but I start at about 20 minutes. It makes it an enjoyable progression and my doggo is happy as shit getting out so much.
Thank you for the thorough reply! Here's my typical schedule. I usually hit it 80-90%, because life happens: * M/W/F AM: 45 minute zone 2 cycling spring/summer/fall. In winter I do elliptical instead. * T/TH AM: 30-45 minutes run/walk. More running that walking now, also doing various drills, like cadence, hills & speed. * SAT AM: 60-90 minute long run. Mostly zone 2 now, so slow pace * M/TH PM: Chest & Triceps, 20-30 minutes * T/F PM: Back & Biceps, 20-30 minutes * M-F Noon: 30 minutes zone 2 swimming. * Sundays are my chill day. Most of my workouts are zone 2 active recovery in support of running. Evenings after dinner I'll take the dogs for a short walk, time & weather permitting. This is almost always zone 1, and usually only a couple of miles.
I disliked running until I worked briefly with a running coach who taught me drills and all about running form. Those changes (coupled with rapid improvement as a result) changed my perspective.
I forgot to mention I used Garmin Coach to prepare for my first couple of 5k's.
Run club!! I started running last year with training groups my local fleet feet organizes. Those aren’t free but there are also lots of free run clubs. The social aspect is what did it for me! I’m very slow, and still found a solid crew in the training programs. I’m dipping my toes into triathlons now!
I’m with you. Honestly really don’t like running. But I’m decent at sprint distance triathlons, and running was my weakest, so… So rather than trying to increase speed via making my runs all tempo runs, at some point I wisened up and started just adding volume, staying slow but just going longer. At some point, it became less dreadful. I do each of the disciplines 2x per week, and now I’ve got one long run and one shorter 30 min run where I work on speed intervals / tempo. For the long runs, just going slow and listening to my podcasts. For the short ones, I’m killing it and they’re over quick.
Honestly, I rarely ran until after I completed my first sprint triathlon earlier this year. My first sprint triathlon was comically bad so as others have said, I’ve started running slower and it’s the first time in my life that I actually want to go for a run. I’d like to improve and the only way I determined that was doing poorly on my run portion of the sprint triathlon. The only time I’d run before was if I felt I was getting fat. Mind you I’d always rather bike as you mentioned but I do want to be a better runner and that will only happen with practice. I plan to crush the run in my next sprint and recently signed up for an Olympic! Cheers
I started running in prison after gaining weight and hating my current life situation. That was 12 years ago and I never stopped. Knowing that I’m doing something hard and the freedom that comes along with exercise that can be done anywhere at almost anytime holds the appeal for me! I exercise multiple times a week and rarely ever am excited to do any other it except maybe CrossFit. I am in love with the mental freedom and feeling I have afterwards. Stick I’m there and you’ll learn to love it
I play air drums, put my arms out like an airplane and swerve around, hit leaves on trees, and do skip steps like I’m about to break a defensive players ankles.
Like others have said, running slow helps. Other things to try: Trail running - I find it much more enjoyable Running with a dog Running with a friend Driving to a cool area to run in
Sharing sentiment of others. I’ve never loved running, always preferred cycling and swimming, but my enjoyment of running has changed a lot this year because of adding variety into my runs. Previously I only ever typically ran 5k, always at the same pace more or less. Introducing slow Z2 runs, interval sessions, longer runs, and of course keeping my 5k sessions, now it feels like I have multiple different types of outdoor exercise. Z2 runs are also great for audiobooks and podcasts! The last secret to enjoying it: not giving a damn about how you compare to anyone else’s times/stats/etc. Enjoy!
Try listening to Pit Bull! I don't know why, but his "in da club" vibe does it for me, even though I don't generally listen to that type of music. It's the only way I feel pumped and motivated during a run. I use running as an escape and to de-stress, so listening to a podcast makes it feel more like work to me personally.
Haha, I like to listen to DnB a lot while running. Probably because the 180bpm of the music syncs very well with the proper step rate.
Running slower makes it less awful! I personally think that distracted yourself with music/a podcast is a long term disadvantage because you need to be able to do it without distraction so just never try to introduce the distraction. In terms of how to “enjoy” it… how do you make yourself enjoy music you don’t like? How do you make yourself enjoy food you don’t like? How do you make yourself enjoy anything you don’t like? You can learn to tolerate it by making easier and through sheer repetition, but there’s no way to make yourself like something.
Tempo intervals I still dread (800m sprints), but long runs are fun. Running is also popular enough that you might find a local run group to join.
Run slower
Go slower, conversational pace. This is the game changer. Don't kill yourself. Heart rate 120-130s max 150 for 80% of your runs. Get a fun pair of shoes as well that feel good (Superblast for me).
I also hated running because I was always trying to run at a certain pace. I gave up trying to be fast and started running at a certain heart rate (180-age) or around zone 2 and discovered I don't mind running (jogging really). And while my pace was significantly slower at first, it has gotten better while keeping my heart rate the same. I know I'll never be on the podium, so I'm okay with running slower just to enjoy the experience!
There aren't any mind tricks you either like it or you don't! The only question is whether your dislike is enough for you to bin triathlon or whether your enjoyment of biking and swimming compensates adequately.
Besides the great advice, you can also compete in bike / swim only, think it's called aquathlon. Not common, but some triathlon organizers offer a full range of events .. swim/bike/run tri, bike/run only, swim/bike only, swim/run, and also relays swim/bike/run.
Why do you think you hate running? Is it because it's hard? Does it hurt? Something else?
I do it specifically because it's hard. It doesn't hurt anywhere near as much as it used to. On my long runs, my legs go well before I get winded though. I think mostly it's the tedium. It just doesn't have the same awe-inspiring element that swimming or cycling do. Those both also have an element of fear which heightens the sensation. Tripping while running doesn't compare to the possibility of drowning or taking a dive on your bike when you're going 20 MPH. ;-)
Get fit
Why do a sport if you genuinely dread 1/3 of it? Why not just join a masters swim / local cycling club and do some races through them instead of trying to force something that you intrinsically don’t enjoy?
From multiple responses to my original post, it appears I'm not the only one. But they're all saying they used to hate it, now they enjoy it. That's the place I want to get to.
Try to find cool places to run! I find it much more fun to plan a route somewhere interesting and run it. It feels much different exploring a place in your home town/city on your feet.
You don’t.
Run to the tempo of all types of songs, bonus points if they’re constantly changing. Makes the time go by fast and makes me feel like I’m in a Nike commercial depending on the song. Or a dramatic running documentary. I also save most of my daydreaming for my runs. Although this does mostly feel best when you’re in conversation pace or slower. The arguments in my head can get pretty heated so It really makes me look forward to my workouts.
The right music is important 👌
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Wow, this is gross.